MediterraneanGluten-freeDairy-freeDinnerIodine
Pan-Seared Cod with Spinach and Sweet Potato
Cod seared in olive oil, served with wilted spinach and roasted sweet potato.
- Prep
- 5 min
- Cook
- 18 min
- Total
- 23 min
- Servings
- 1
Ingredients
- 1fillet (5 oz / 150g)cod
- 1small (130g)sweet potato, wedged
- 1cup (30g)baby spinach
- 1tbsp (14g)extra-virgin olive oil
- 1clove (3g)garlic, minced
- 1/4(10g)lemon, juiced
- 1pinchsea salt
- 1pinchblack pepper
Instructions
- 01
Heat the oven to 220°C (425°F). Toss the sweet potato wedges with half the olive oil, salt, and pepper, and roast 18 minutes.
- 02
Heat the remaining oil in a skillet over medium-high. Season the cod with salt and pepper, then sear 3-4 minutes per side.
- 03
Remove the cod, add the garlic and spinach to the pan, and toss until wilted.
- 04
Plate together and finish with lemon juice.
Nutrition (per serving)
- Calories
- 560kcal
- Protein
- 32g
- Carbs
- 38g
- Fat
- 24g
- Fiber
- 7g
- Selenium
- 38mcg
- Zinc
- 1.6mg
- Iron
- 3mg
- B12
- 1.4mcg
- Iodine
- 145mcg
- Sodium
- 410mg